Unlock your shoulders: 5 must-try mobility exercises
What's the story
Shoulder mobility is key to preserving a full range of motion and avoiding injuries.
Many individuals suffer from shoulder stiffness or discomfort due to bad posture, repetitive motions, or insufficient exercise.
Including specific exercises in your routine can significantly enhance flexibility and strength in this region.
Here are five exercises that will boost your shoulder mobility, allowing you to perform daily tasks with greater ease and comfort.
Arm circles
Arm circles for flexibility
Arm circles are a great and easy way to improve shoulder flexibility.
Stand with feet shoulder-width apart, and extend your arms out to the sides at shoulder height.
Start making small circles with your arms, slowly making the circles bigger.
Do this for about 30 seconds in one direction, then switch to the other direction.
This exercise is perfect for getting those shoulder joints moving and warming up the muscles.
Wall angels
Wall angels for posture improvement
Wall angels are excellent exercises for both mobility and posture as they target multiple muscle groups surrounding the shoulders.
Stand with your back against a wall, making sure your head, upper back, and tailbone are in contact with it.
Raise your arms to create a "W" shape against the wall, then slowly slide them upward into a "Y" position, maintaining contact with the wall throughout the movement.
Repeat this exercise 10 times.
Pass-throughs
Shoulder pass-throughs with a stick
By using a stick or dowel rod, shoulder pass-throughs can be done to improve shoulder mobility.
Hold the stick with both hands wider than shoulder-width apart in front of you at waist level.
Without bending your elbows or arching your back too much, raise it over your head and as far back as you can comfortably go.
Come back to the initial position and do it 10 times.
Thread-the-needle
Thread-the-needle stretch for flexibility
The thread-the-needle stretch specifically addresses tension in both the shoulders and upper back muscles, encouraging flexibility throughout these areas.
Begin on all fours on an exercise mat; extend one arm underneath the opposite armpit until you feel a comfortable stretch without overexertion.
Pause momentarily before returning to the starting position, then repeat the movement on the opposite side.
Doorway stretch
Doorway stretch for chest opening
The doorway stretch specifically targets the chest muscles, which can cause restricted shoulder movement when tight.
Stand facing an open doorway, position your forearms on the frame, ensure your elbows are bent at a 90-degree angle.
Slowly step forward until you experience a gentle stretch across your chest. Hold this position for 15 seconds, release, and repeat three times on each side.